Master the Needle Cheer Stunt: Strength, and Stretches

In cheerleading, flexibility stunts like the cheer scorpion are often the first big milestones athletes aim to master. The scorpion showcases balance and back flexibility by pulling one leg high behind the body with a deep arch. But for those ready to take their skills a step further, the needle cheer stunt becomes the ultimate challenge. 

Unlike the scorpion, the needle focuses on creating a clean, vertical split line, demanding not only flexibility but also strength and precision. It’s a move that instantly grabs attention on the mat, combining elegance and athleticism. Interested to learn this stunt? Make sure to check this article out!

What You Need to Learn Before Attempting the Needle

Before you jump right into attempting the needle, you’ll need to build a foundation. This includes mastering basic flexibility moves, improving your balance, and strengthening the right muscle groups. Some prerequisites include:

1. Splits

Both front splits and oversplits are essential because they open up your hamstrings and hip flexors which are the exact muscle groups you’ll rely on to lift your leg into a full extension. Without flexibility in these areas, your body won’t be able to safely reach the vertical position required for the needle.

If you can slide comfortably into a full front split, you’ll have the hamstring length needed to extend your back leg straight up instead of straining your lower back.

2. Scorpion

The scorpion is like the “training wheels” for the needle. It involves pulling your back leg upward while it’s bent, which helps you get used to the motion of reaching behind and grabbing your foot. This move builds the necessary back flexibility and shoulder mobility while getting you comfortable with balancing on one leg.

3. Scale or Arabesque

The needle isn’t just about flexibility, but also about balance. In both the scale and arabesque, you extend a leg behind you while balancing on the other.

 Practicing these positions teaches you how to engage your core, lock in your standing leg, and stabilize your upper body. These are the exact skills that keep your needle looking clean and controlled instead of shaky.

Muscles Used in the Needle Stunt

Executing the needle stunt takes both flexibility and strength, relying on muscles throughout the lower and upper body. In the lower body, the hamstrings lift and extend the leg, hip flexors create the split position, quadriceps stabilize the standing leg, glutes maintain alignment, and calves with ankles provide a solid base. 

Meanwhile, the upper body plays a big role too—shoulders and arms help hold the raised leg securely, the core keeps balance and stability, and the back muscles support posture for that long, clean line. 

Training these muscle groups together ensures you not only get flexible enough to hit the position but also strong enough to hold it with confidence and control.

How to Perform the Cheer Needle Stunt

The needle stunt is a stunning cheerleading move that combines flexibility, strength, balance, and control. Here’s how to do it correctly, step-by-step, along with what to work on first.

1. Warm Up & Stretch

Before attempting a needle, build flexibility in your back, shoulders, hamstrings, and hip flexors. Use bridges to open the spine and shoulders, and practice front splits or oversplits to lengthen your legs. Always do cheerleaders warm up properly to prevent injuries.

2. Starting Position

Stand tall on your base leg with your core tight, shoulders square, and posture upright. Place your lifted leg behind you, gripping the ankle or shin with one or both hands depending on your flexibility. Aim to create a clean line between your standing leg and the pulled leg.

3. Lift and Pull the Leg

Engage your hamstrings and hip flexors to raise your leg as high as possible while keeping it straight. Use your hand for support and control, making sure your torso stays upright. Unlike a scorpion, the needle emphasizes a straighter, more vertical line.

4. Balance and Support

Activate your core, glutes, and standing leg muscles to stay stable. Your arms help guide the lifted leg, but balance comes mainly from strength and posture. Flyers may use one or two hands depending on control.

5. Hold with Control

Once in position, focus on clean lines with a straight base leg, extended lifted leg, and steady torso. Breathe evenly, fix your gaze on a point for balance, and increase your hold time as your strength and flexibility improve.

Tips to Hold a Needle Stunt

Holding a needle stunt it’s about maintaining strength, balance, and control once you’re there. To make the position look clean and effortless, cheerleaders need to focus on proper alignment, muscle engagement, and smart technique. Here are some key tips to help you hold the needle with confidence and stability:

• Square your hips: Keep hips level and aligned to stay stable and make the stunt look clean.
• Keep chest forward: Hold your torso upright to maintain balance and proper alignment.
• Engage glutes and core: Activate these muscles for strength, balance, and control.
• Use arms wisely: Let your arms support the lifted leg but rely mainly on leg strength and flexibility.
• Breathe and focus: Stay relaxed with steady breathing and fix your gaze on one point for balance.
• Build gradually: Practice with progressions and increase hold time to gain strength and confidence.

Mastered Needle Cheer Stunt With These Tips!

If you’re serious about taking your cheer skills to the next level, Rockstar Academy’s Sports & Performing Arts Academy is the perfect place to train. With expert coaches, structured programs, and a supportive environment, you’ll develop the flexibility, strength, and balance you need to master stunts like the needle.

What makes it even more exciting is that our cheerleading program also gives students the chance to perform at the Cheer Recital and compete in major events like the Elite Championships and RockOlympics. 

These opportunities not only showcase your progress but also help you build confidence, teamwork, and real performance experience.

Even better, Rockstar Academy offers a free trial class, so you can step into the world of cheer and experience the training firsthand before committing. Join today and take your cheer journey from practice to performance!

FAQ

How long does it take to get a needle?

It depends on your current flexibility and strength. With consistent stretching and drills, many athletes see progress in a few months, but mastering it may take longer.

Do I need to be naturally flexible?

Not at all. Flexibility can be developed over time with the right stretches and commitment.

Can beginners try the needle stunt?

Beginners should focus first on building splits, scales, and scorpions. Once those basics are strong, you can begin needle drills safely.

What’s the hardest part of the needle stunt?

Most athletes struggle with either balance or flexibility. Identifying your weaker area and targeting it with drills will help.